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Spicy Shrimp Diablo

Woohoo!  A package arrived for each of these veggie-loving twins containing ingredients that were super-fresh, pre-measured and ready to whip into a delicious meal! And these registered dietitian nutritionists and personal trainers we’re pretty psyched about the nutritional value to boot!

Sure, we’re obsessed with cooking our own creations of our veggie-packed meals that include good tasty flavors like ginger, turmeric and lemon—but there’s nothing like whipping up something new without even shopping for the ingredients—and knowing they’re fresh.  Chef’d, an awesome meal delivery system (stay tuned-we’ll be teaming up with California prunes and making some yummy creations for Chef’d—and we’re super excited about it and we feel honored, especially after sampling some of their meals and seeing how fresh and delicious they are!) sent us their awesome Spicy Shrimp Diablo.

Growing up, shrimp wasn’t something that our mom cooked very often, in fact, we typically only ate it at parties and celebrations, so to this day, eating shrimp always feels festive and like a treat. Plus, this felt like an extra special treat since the meal was delivered with pre-portioned ingredients (as all of Chef’d meals are), so it was so easy to make.  In fact, it was so easy and delicious that it inspired us to create a simple shrimp dish based on theirs!  So we’re so excited to share our Spicy Shrimp Diablo with you!

 

A few other recipes you may enjoy:

Lime Shrimp with Coconut Rice

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Surf & Turf Tostadas,

Mediterranean Fish Tacos

Shrimp Cocktail Shooters

If you’re a fan of plump shrimp simmered in a spicy tomato sauce with some veggies, you’ll appreciate this as much as we do!  While some versions of this meal are loaded with fat and calories from butter and cream, not ours!

Spicy Shrimp Diablo

This scrumptious and satisfying meal is only 260 calories with 31 grams of protein and 6 g fiber.  If you’d to add a wholesome, fiber-filled carbohydrate, serve each portion over a half cup cooked whole-grain pasta. The entire meal will be only 360 calories.

Serves 2

Ingredients:

1 tsp butter

1 can, 14 ounces diced tomatoes

2 medium stalks celery (7-1/2 – 8” long)

1/2 jalapeño pepper, cut into ¼ inch pieces

8 ounces crimini mushrooms

1 large green bell pepper

small bunch basil—about ¾-1 cup, loosely packed

Small bunch fresh thyme

8 ounces large shrimp (about 14 shrimp)

Lemon

2 tbsp. Whipping Cream

6 ounce baby spinach

¼ teaspoon salt

¼ teaspoon pepper

 

Directions:

  1. Cut the celery stalks into 1/4 inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.

Nutrition Facts per serving: 260 Calories, 17 g carbohydrate, 9 g fat, 31 g protein,  5 g, saturated fat, 6 g fiber, 590 mg sodium

 

 

Spicy Shrimp Diablo
 
1 tsp butter 1 can, 14 ounces diced tomatoes 2 medium stalks celery (7-1/2 – 8” long) ½ jalapeño pepper, cut into ¼ inch pieces 8 ounces crimini mushrooms 1 large green bell pepper small bunch basil—about ¾-1 cup, loosely packed Small bunch fresh thyme 8 ounces large shrimp (about 14 shrimp) Lemon 2 tbsp. Whipping Cream 6 ounce baby spinach ¼ teaspoon salt ¼ teaspoon pepper
Author:
Serves: 2
Ingredients
  • 1 tsp butter
  • 1 can, 14 ounces diced tomatoes
  • 2 medium stalks celery (7-1/2 – 8” long)
  • ½ jalapeño pepper, cut into ¼ inch pieces
  • 8 ounces crimini mushrooms
  • 1 large green bell pepper
  • small bunch basil—about ¾-1 cup, loosely packed
  • Small bunch fresh thyme
  • 8 ounces large shrimp (about 14 shrimp)
  • Lemon
  • 2 tbsp. Whipping Cream
  • 6 ounce baby spinach
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Instructions
  1. Cut the celery stalks into ¼ inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.
Nutrition Information
Serving size: 1 serving Calories: 260 Fat: 9 g Saturated fat: 5 g Carbohydrates: 17 g Sodium: 590 mg Fiber: 6 g Protein: 31 g

Watermelon Cucumber Basil “Detox” Drink

As registered dietitians and personal trainers, we always have clients asking us what they can do to stay on track and feel light and healthy –  not only during the summer, when overindulgences at BBQs, beach trips or summer concerts can leave you less than bikini-ready– but all year round, everyday living can leave jeans feeling a bit snug! Funny you—and they should ask! 😉  Because this last weekend we were just in need of our solution, ourselves!  Three visits to (three!) Italian restaurants in one weekend (yum! –and eeks!) left us craving our veggie-packed kitchens and our solution– our beloved “detox” drinks-.  And while we still ate mostly healthy meals there, we definitely can’t wait for our “detox” drinks to help get us back to bloat-free! We’re obsessed with them just as much as you and our clients are, and we love switching up the flavors to keep things interesting!

 

This one is inspired by our favorite summer flavors – sweet & juicy watermelon, refreshing cucumber, zesty lime, and fresh basil! But it doesn’t only taste delicious, this summery detox drink will also make you feel amazing by flushing bloat and keeping you hydrated any time of year!

We’re so in love with these detox drinks that we’ve even made them a huge part of  21-Day Body RebootTM, our life-changing program to help you jumpstart fat loss and feel energized and rejuvenated without feeling restricted. And although our bodies are naturally equipped to detox and cleanse, you can give yourself a serious leg up with certain health-promoting foods and drinks (like this one!). We call these drinks Clean-ToxTM drinks because they are so good at boosting your body’s natural detox process when you eat “clean,” wholesome food.

Want to check out more of our bloat-flushing “detox” drinks? Here are a few hotties!

Grapefruit Ginger Mint “Detox” Drink

Cool Citrus Cucumber Detox

Cucumber Blueberry Water Flush

Green Grape & Matcha Detox Drink

Apple Cider Vinegar & Lime “Detox” Drink

What makes this summery combo especially good for you? Here’s why it’s our bikini-season hero!

 

It helps prevent sweet cravings

Just like our other detox drinks, this lil’ number keeps sweet cravings at bay by filling up your belly so you don’t make hangry decisions. We all know how hard it is to say no to donuts when you’re hangry ;). When you’re filled up on good-for-you food and drinks, it’s so much easier to stay on track! Plus the natural sweetness of watermelon and basil gives your taste buds just what they’re looking for without loads of sugar or calories!

 

It flushes bloat

Hanging out in a bikini is no fun when you’re bloated, so we made sure this detox drink was filled with ingredients that keep your belly flat! Watermelon and cucumbers are both chock full of potassium, which helps flush out sodium and keep fluid balance normal (buh bye bloat!). Basil also works wonders for flat bellies! It’s in the same family as mint, so it calms down your digestive system and keeps everything running smoothly. We’re pretty obsessed with both mint and basil – we’ve even been known to chew on a few leaves straight! Add all that to water, the ultimate bloat-flusher, and you can kiss puffiness goodbye!

 

It speeds up muscle recovery

As personal trainers, we know that working out is key to getting that flat-belly bikini body. But that doesn’t mean you have to suffer from sore muscles. Research shows that watermelon helps speed up muscle recovery after exercise, so this drink will help you rehydrate and get back to feeling your best after a tough sweat session!

 

It’s a lifesaver for your skin

Ever wonder why cucumbers go on your eyes at the spa? Nope, it’s not for a snack in case you get hungry during a facial. Cucumbers do wonders for keeping your skin glowing and wrinkle free because of the vitamin C and silica content! Watermelon is your skin’s best friend too, especially in the summer. It’s loaded with “nature’s sunscreen,” lycopene, which helps prevent skin damage from sunburn to keep your skin healthy!

 

Give this Flat-Belly drink a whirl and let us know what you think!

 

Watermelon Cucumber Basil “Detox” Drink

Yield: 4 servings (8 oz per serving)

 

Ingredients:

½ cup cubed watermelon

½ cup diced cucumber

6-8 basil leaves

Juice of ½ lime

32 oz water

 

Directions:

  1. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  2. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂

 

If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!

 

Nutrition info per serving (if you eat the fruits & veggies or blend it all together)

10 calories, 0g fat, 0g saturated fat, 52 mg potassium, 3g carbohydrates, 0.4g fiber, 2g sugar, 0g protein

 

Watermelon Cucumber Basil “Detox” Drink
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • ½ cup cubed watermelon
  • ½ cup diced cucumber
  • 6-8 basil leaves
  • Juice of ½ lime
  • 32 oz water
Instructions
  1. Directions:
  2. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  3. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂
  4. If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!
Notes
Nutrition info per serving (if you eat the fruits & veggies or blend it all together)
Nutrition Information
Serving size: 1, 8 ounce serving Calories: 0 Fat: 0 g Carbohydrates: 0 g Protein: 0 g

 

Oil Free Basil Spinach Pesto

Do  the scents of certain foods take you back to happy days?  Oh the memories!  This Basil Pesto brings us back… 🙂

oil_free_basil_pesto_1_logo

As kids, every day after school we’d have a play date with our best friend and next door neighbor, Mary.  Our routine?  As soon as we got home, Mary would come over to our house for a snack.  Both our mom and Mary’s mom had super health-food filled homes.  The exception to the healthy rule? Our mom had cream cheese and Mary’s mom had Skippy peanut butter (vs. the pure crushed peanuts, where the oil often separated out, at our house).  So we’d have two snacks—first we’d stuff celery with cream cheese at our house, we’d giggle for hours as we always did when we were together, and then we’d go to Mary’s and stuff celery with Skippy peanut butter.  By the time we’d arrive at Mary’s it was closer to dinner time and her Mom always had something fragrant cooking on the stove that she was preparing for dinner.   One of the dishes that smelled the best—and that stole our attention away from celery with Skippy peanut butter was Mary’s Mom’s Basil Pesto.  Mary’s mom, Janet, would find us with our spoons in her pesto rather than in the Skippy jar where they were on other days.  We still dream about that pesto!  This Oil Free Basil Spinach Pesto was inspired by Mary’s mom’s pesto.  But as registered dietitians, we’ve lightened up traditional pesto and had to share it with you!

 

oil_free_basil_pesto_2_logo

 

 

 

Pssst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

 

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

oilfreebasilpestocollage

 

Typically, pesto contains a lot of oil and dairy, and adds mega calories.  To make this zippy condiment a bit more nutritious and lower in calories, we removed the oil and cheese, added lemon juice, nutritional yeast, and spinach (we promise you can’t taste it!)—and you won’t believe how delish it is!

 

Wondering what nutritional yeast is and why we add it? We actually learned about this vegan, cheese alternative months ago and curious what it tasted like, we gave it a whirl, and we were hooked! We’ve been sprinkling it on everything we eat since! 😉 It’s got a cheesy, nutty flavor and looks like a yellow powder that is actually an inactive form of yeast.  It’s the same strain of yeast that bakers use to leaven bread, but bakers use the active form.   It’s a vegan source of protein and vitamin B12 (so it really hooks a plant-eater up!) and provides a savory quality to dishes it is added to and has zero sodium.  Yes please!

oil_free_basil_pesto_3_logo

Other star ingredients in this Oil Free Basil Spinach Pesto:

  • Walnuts | Omega 3 Fatty Acids (hello, gorgeous, moisturized skin and a healthy heart!), Copper, Manganese, Biotin
  • Spinach | Vitamin K, Vitamin A (goodbye damaging free radicals, beta carotene from vitamin A mops up these trouble-makers and fights cancer, aging and inflammation), Iron, Manganese, Vitamin C
  • Basil | Vitamin K (hello healthy bones and proper healing from cuts and blemishes), Manganese, Copper

 

Add this flavorful and nutrient-packed condiment to your summer (or spring, fall or winter, for that matter!) meals!

 

Oil Free Basil Spinach Pesto

This is one of our favorite ways to add flavor to just about any dish (think chicken, shrimp, salmon, zucchini noodles, veggie dip…)!

Makes 16 Tbsp Servings

 

Ingredients:

  • 1 1/2 cup basil leaves, gently washed
  • 1/2 cup spinach
  • 3 Tbsp walnuts pieces
  • 1 Tbsp nutritional yeast
  • 1 Tbsp lemon juice
  • 1 Tbsp chives, optional
  • 1/8 tsp salt
  • 1-2 Tbsp water

Directions:

  • Using a steel blade in the bowl of a food processor (or a high-powered blender), add the basil, spinach, walnuts, nutritional yeast, lemon juice, chives, and salt.  Blend until evenly ground.
  • With the machine running, slowly add 1-2 Tbsp of water to the mixture and blend until smooth.

Nutrition Information per Tablespoon:

  • Calories:  20 Fat:  2g Cholesterol:  0mg Sodium:  8mg Potassium:  37mg Carbohydrates:  1g Fiber:  0.5g Sugar:  0 g Protein:  0.7g

 

Oil Free Basil Spinach Pesto
 
Nutrition Information per Tablespoon: Calories: 20.2 Fat: 2g Cholesterol: 0mg Sodium: 8mg Potassium: 37mg Carbohydrates: 1g Fiber: .5g Sugar: .1g Protein: .7g
Author:
Ingredients
  • 1½ cup basil leaves, gently washed
  • ½ cup spinach
  • 3 Tbsp walnuts pieces
  • 1 Tbsp nutritional yeast
  • 1 Tbsp lemon juice
  • 1 Tbsp chives, optional
  • ⅛ tsp salt
  • 1-2 Tbsp water
Instructions
  1. Using a steel blade in the bowl of a food processor (or a high-powered blender), add the basil, spinach, walnuts, nutritional yeast, lemon juice, chives, and salt.  Blend until evenly ground.
  2. With the machine running, slowly add 1-2 Tbsp of water to the mixture and blend until smooth.

Alphabet Pesto Veggie Omelet–with vitamins from A to Zinc

One thing that amuses us the most is seeing how stunned people are to learn that as registered dietitians nutritionists and personal trainers, we’re gals who love great tasting food. It’s as if people assume that simply because we help people to lead healthier lifestyles, including eating nutritious food and green veggies, that we must adore eating cardboard and that our idea of a party is indulging in rice cakes! Ha! Not exactly! In fact, for these twins, that couldn’t be further from the truth! And for the record, we’ve never been much fans of plain rice cakes and probably ate them all of the one time we tried them! 😉

So when people find out how much we appreciate delish food, they’re always curious to know what kind of eating plan we follow. We focus on eating wholesome food and making flavor the queen and we’re always trying to squeeze the most nutrients into our meals.  So now you understand why when we whipped up this omelet that contains all the important nutrients form A-Z, we certainly couldn’t keep it to ourselves! This omelet is a perfect example of how we like to eat—a flavorful burst that just happens to include all vitamins and minerals all the way from A to Zinc.Pesto_Veggie_Omelet_6_cropAlphabet Pesto Veggie Omelet | Nutrition Twins

Well, first, brace yourself and check out the taste bud extravaganza from the combo of flavors bursting from this breakfast omelet.

  • LLA (aka Lyssie’s Love Affair) with each basil, kale, lemon juice, and nutritional yeast already sent her taste buds to heaven and adding chives, and Brazil nuts bring everything together to make a zesty and refreshing pesto that really makes this omelet something special.

Alphabet Pesto Veggie Omelet | Nutrition Twins

  • The pesto pairs sweet potatoes and TLC (aka Tammy’s Love of Choice)- brightly colored sweet bell peppers and tomato to take the flavor one step further.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Clearly, if you’re looking for a healthy breakfast that’s sure to impress, this is it!

Pesto_Veg_Omelet_collage_writing

Check out the rock star ingredients and how you’ll get your nutrients from A to Zinc:

Here is the breakdown:

  • Vitamin A (Hello good vision, healthy bones, tissues & skin): sweet potatoes, kale
  • The B Vitamins (B1, B2, B6, B12) (hello energy! These help your body make energy from the food you eat): eggs, sweet potatoes, kale, bell peppers, nutritional yeast
  • Biotin (Top ‘o the mornin’ to you energy! It helps to make energy from your food and helps your hair and nails grow): eggs
  • Vitamin C (Hola strong immune system! Plus, it’s needed for protein metabolism and iron absorption): sweet potatoes, kale basil, tomatoes, bell peppers
  • Calcium (Welcome, strong bones, and muscle contractions &relaxation): kale
  • Copper (Needed for iron metabolism and to make red blood cells!): kale, basil, nutritional yeast
  • Chromium (Hello blood sugar regulation and “well—working” insulin, this helps kiss diabetes goodbye!): nutritional yeast
  • Vitamin D (Rock it, strong teeth and bones, goodbye disease): eggs (we used Eggland’s Best eggs because they have 5 times the vitamin D compared to ordinary eggs.
  • Vitamin E (We love this powerful antioxidant that protects sells against damage and disease): sweet potatoes, bell peppers, Brazil nuts and eggs (we used Eggland’s Best because they have 10 times more vitamin E compared to ordinary eggs).
  • Folic Acid/Folate (Bonjour healthy babies! Plays a major role in cell creation and preventing birth defects; may reduce risk of cancer & heart disease): tomatoes, kale, bell peppers, nutritional yeast
  • Iodine (Slow thyroid from lack of iodine? Not you! thyroid hormone; helps with nerve & muscle function): eggs
  • Vitamin K (Superstar for blood clotting; prevents hip fractures too!) tomatoes, kale, bell peppers, basil
  • Magnesium (Bring on this massage–helps chemical reactions in the body; promotes relaxation, strong bones & teeth and muscle contraction, blood clotting, and regulation of blood pressure): nutritional yeast
  • Manganese (Superstar in forming bones; metabolizing amino acids, carbohydrates and cholesterol): kale, basil, nutritional yeast
  • Niacin (Buh bye nap time, hello energy! Turns food into energy, essential for healthy skin, blood cells, brain, and nervous system): nutritional yeast
  • Omega-3s (Heart health, eye and brain health are it’s claim to health fame). We used Eggland’s Best eggs because they have double the omegas compared to other eggs.
  • Phosphorus (Part of DNA! Hello healthy bones and teeth; helps convert food into energy): eggs
  • Potassium (Muscle cramps from exercise? Not you! Potassium steadies heartbeat and nerve impulses. Needed for muscle contractions and fluid balance):sweet potatoes, tomatoes, bell peppers
  • Selenium (We love this superstar antioxidant that protects the body from harm and helps regulate thyroid hormone): eggs, Brazil nuts
  • Zinc (As fresh as a baby’s rear, thanks zinc for new cells, healthy immune system, taste, smell, and wound healing 🙂 ): eggs, nutritional yeast

All that goodness in one….

Alphabet Pesto Veggie Omelet | Nutrition TwinsPesto Veggie Omelet

We love eating this omelet with a small side of oatmeal (one-half cup), fresh fruit, or whole-wheat toast. It’s the perfect thing to serve on a relaxing weekend morning, so you can really sit back and enjoy it!

Serves 2

Ingredients:

  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).

Directions:

  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Facts per serving (half entire omelet): 210 Calories, Fat: 12 g Carbohydrates: 11 g Sugar: 3 g  Sodium: 444 mg  Fiber: 3 g  Protein: 15 g   Cholesterol: 370 mg

Alphabet Pesto Veggie Omelet--with vitamins from A to Zinc
 
Prep time
Cook time
Total time
 
Author:
Recipe type: breakfast, brunch
Cuisine: gluten free, eggs, vitamins, nutrient-rich
Serves: 2 servings
Ingredients
  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).
Instructions
  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Information
Serving size: 1 half omelet Calories: 210 Fat: 12 g Carbohydrates: 11 g Sugar: 3 g Sodium: 444 mg Fiber: 3 g Protein: 15 g Cholesterol: 370 mg

The Nutrition Twins are spokespeople for Egglands Best eggs.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Basil Pesto

Who doesn’t need a little more spice in their life? We sure do, and in this case we want a little more herb in ours! 🙂

 

We’re continuing our Culinary Corner blog series on spices and fresh herbs to help you to easily, deliciously and healthfully flavor your food—and today we want to share some basic information about one of our favorites herb besties – basil!

pesto_pizza

Basil is a close relative to mint. You’ve probably tried it in tomato sauce and tomato based dishes, but it pairs really well with nearly every type of meat and especially seafood. Plus, it’s rich in phytonutrients to help your body fend off nearly every chronic disease and minimize age-related decline!

 

To get you started with a simple basil recipe – we want to share our Basil Pesto (it ups the ante even more by replacing traditional pine nuts with walnuts (so it’s got more omega 3’s than your typical pesto sauce!)!

 

This Basil Pesto is incredible—you can spread it on your bread instead of butter, on sandwiches rather than mayo, toss with pasta, spread on pizza. This is also great tossed with steamed green beans and the juice from a lemon or mixed with champagne vinegar and tossed on a salad. Enjoy!

 

Basil Pesto

Basil Pesto
Serves: 4

 

Ingredients

2 cups fresh basil leaves
1/4 cup walnuts, crushed
1 garlic cloves
1/3 cup vegetable stock
1/8 cup olive oil
1/4 cup Parmesan cheese
1/8 teaspoon salt
Directions

1. Place basil, walnuts, vegetable stock and garlic in food processor bowl and puree to desired thickness and until all ingredients are mixed evenly.
2. Add oil, Parmesan cheese and salt. Process until mixture is well blended.
3. To make this into a meal, toss with pasta or use a sandwich spread or dip bagel chips for a dip as well!! Enjoy!!

 

Serves 4, 2 Tablespoon serving

 

Nutrition Facts per serving: 142 calories, 14 g fat, 3 g saturated fat, 175 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 4 g protein

Basil Pesto
 
Author:
Serves: 4
Ingredients
  • 2 cups fresh basil leaves
  • ¼ cup walnuts, crushed
  • 1 garlic cloves
  • ⅓ cup vegetable stock
  • ⅛ cup olive oil
  • ¼ cup Parmesan cheese
  • ⅛ teaspoon salt
Instructions
  1. Place basil, walnuts, vegetable stock and garlic in food processor bowl and puree to desired thickness and until all ingredients are mixed evenly.
  2. Add oil, Parmesan cheese and salt. Process until mixture is well blended.
  3. To make this into a meal, toss with pasta or use a sandwich spread or dip bagel chips for a dip as well!! Enjoy!!
Nutrition Information
Serving size: 2 tablespoon Calories: 142 Fat: 14 g Saturated fat: 3 g Carbohydrates: 2 g Sugar: 0g Sodium: 175 mg Protein: 4 g

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